A supine bird. Lie flat on a narrow bench so that your shoulders can move freely. Then you can pick up your dumbbell, bend your elbow slightly, hold the dumbbell and raise your hand upward. Pay attention to open your arms when inhaling, almost flush with your elbows, and push dumbbells when exhaling. This action is mainly to exercise the muscles of the chest muscles. There is also an upward sloping dumbbell bend. First of all, you need an inclined bench, and then at the top, hold the dumbbell with both hands and keep your elbows close to your body. The upper arm is fixed, and only the lower arm moves when inhaling. Lift the dumbbell. Return to the original position when exhaling. This action is mainly for practicing biceps brachii. There are many arm movements, so I won't introduce them one by one.
Of course, if the weight of dumbbells is too heavy at first, you can reduce the weight appropriately and then gradually increase it. This is much safer than crustily skin of head to start. After all, step by step is the safest.
If you want to practice lower limb strength with dumbbells, there are many movements. For example, the simplest dumbbell squat, feet slightly apart, slightly wider than the shoulders. Then I started squatting. There is also dumbbell lunge training, which is also very simple, but it has a good training effect on leg muscles. In fact, the method of dumbbell fitness is mainly to strengthen your training intensity by carrying weight, so that your muscles can get better exercise. Of course, exercise means persistence. Without good perseverance, no muscle can be exercised. There are many ways to exercise, but the most important thing is persistence.